Fruity Fish Curry
(1 vote)
(1 vote)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
382
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 382 cal. | (18 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.7 g | (12 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.4 mg | (37 %) | ||
| Vitamin K | 11.5 μg | (19 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.3 mg | (61 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 59 μg | (20 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 10.7 μg | (24 %) | ||
| Vitamin B₁₂ | 2.3 μg | (77 %) | ||
| Vitamin C | 75 mg | (79 %) | ||
| Potassium | 836 mg | (21 %) | ||
| Calcium | 60 mg | (6 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 58 μg | (29 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 19.9 g | |||
| Uric acid | 28 mg | |||
| Cholesterol | 53 mg | |||
| Complete sugar | 14 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 Bell pepper
- 2 scallions
- 1 Tbsp vegetable oil
- 350 grams Pollock
- salt
- freshly ground peppers
- Curry powder
- 400 milliliters Coconut milk (canned, unsweetened)
- 250 grams Pineapple
- 2 Tbsps Basil
- 4 Tbsps soy sauce
Preparation steps
1.
Rinse and halve bell pepper, remove seeds and ribs and dice.
2.
Rinse and dry scallions, cut into rings. Heat oil in a pan and saute bell pepper and scallions for about 8 minutes. Cut fish into cubes and season with salt and pepper.
3.
Add 1/2 teaspoon of curry powser to the vegetables and saute briefly. Add coconut milk and bring to a boil, add fish and pineapple chunks. Simmer, covered, for about 5 minutes.
4.
Add basil and season with soy sauce and curry. Place into bowls and serve.
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